Go Back
cooknblog24@gmail.com

Mediterranean Tofu Pasta Salad Recipe

A vibrant, plant-powered Mediterranean pasta salad made with tofu, vegetables, herbs, and lemon dressing for a refreshing, satisfying, high-protein meal.
Print Recipe
Prep Time 12 minutes
Cook Time 10 minutes
Total Time 22 minutes
Servings: 4 servings
Calories: 240
Ingredients Method Notes

Ingredients
  

  • 1 cup cooked pasta
  • 1½ cups tofu cubes lightly pan-seared
  • 1 cup cucumber chopped
  • 1 cup cherry tomatoes halved
  • ½ cup olives sliced
  • ½ cup red onion sliced
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon oregano
  • 1 teaspoon pepper
  • 1 teaspoon salt
  • 1 tablespoon chopped parsley

Method
 

  1. Add pasta, tofu, cucumber, tomatoes, olives, and onion to a mixing bowl.
  2. Mix olive oil, lemon juice, oregano, salt, and pepper in a small bowl.
  3. Pour the dressing over the salad.
  4. Toss gently until everything blends well.
  5. Garnish with parsley and serve chilled.

Notes

Nutritional Values (Per Serving)

  • Calories: 240
  • Total Fat: 7g
  • Saturated Fat: 1.2g
  • Carbohydrates: 32g
  • Fiber: 4g
  • Protein: 15g

Vitamins & Minerals (Per Serving)

  • Vitamin C: 18%
  • Iron: 17%
  • Folate: 16%
  • Magnesium: 12%
  • Potassium: 13%

Additional Notes / Tips

  • Add chili flakes for a spicy twist.
  • Use fresh basil for extra aroma.
  • Add vegan feta for richer flavor.
  • Chill for at least 30 minutes before serving.